Eggs are great for you, they are cheap and filled with protein, vitamins and minerals. I’ve made a video that goes over all the benefits and nutritional content of eggs, feel free to check that out. What I want to point out is that the average large egg has 6 grams of protein and 70 calories. And don’t be concerned about eggs raising your cholesterol, that myth has been debunked!

Nutrition Facts per serving

Calories: 70

Fat: 4.5g

Carbs: <1g

Protein: 6g

2. Nuts

Different nuts - for example almonds and cashews - have different nutritional profiles. They having varying amounts of calories, carbs, fat and protein. What they do all share is that they are nutritionally dense and packed with protein. As a bonus they are easy to carry around and have available as a snack.

This one probably isnt new to anyone. Greek yogurt has taken off in the last few years with consumption more than doubling in the last decade. Not only does it taste great, it’s packed with protein.

Nutrition Facts per serving

Calories: 80

Fat: 0g

Carbs: 6g

Protein: 14g

4. Turkey

Turkey, and honestly any lean poultry, is packed with protein without the added calories or fat. This can be in a sandwich, ground turkey, in soup or as a stand alone snack. Either way, you’re getting one of the best sources of lean protein pound for pound.

Nutrition Facts per serving

Calories: 30

Fat: 0.5g

Carbs: 2g

Protein: 5g

5. Protein Shakes

This might sound like a cop out recommendation, but not enough people consume protein shakes on a regular basis. Personally, I try to make one every day or at least consume some protein powder. It’s fairly cheap if you shop around and you can mix it however you want. Common ingredients include milk and fruit. Add some raw oatmeal if you need carbs.

Cottage cheese is another protein dense dairy product that does not get enough credit. It may not taste as good as greek yogurt out of the container, but add some fruit and you’ve got yourself a protein packed snack.

Nutrition Facts per serving

Calories: 163

Fat: 2.3g

Carbs: 6.2g

Protein: 28g

7. Lentils

Lentils are one of the more protein dense legumes out there. They are also filled with fiber and other vitamins and minerals. They are easy to cook and prepare and taste great.

Nutrition Facts per serving

Calories: 140

Fat: 1g

Carbs: 25g

Protein: 10g

8. Tofu

Tofu is another underappreciated source of protein. Folks often brush it off as a “vegan” or “vegetarian” food but the reality is that it’s made from soybeans and its packed with protein. It can be prepared many ways and absorbs the flavors of what it’s cooked in .

Nutrition Facts per serving

Calories: 151

Fat: 9g

Carbs: 4.4g

Protein: 16.2g

9. Peanut butter (or other nut butter)

One of my personal favorites, peanut butter alway fills you up and provides a convenient source of protein. Similar to raw nut sources, peanut butter or almond butter or any other nut based spread is packed with protein. They are also packed with calories and saturated fat, so this source should typically be consumed in moderation.

It’s that time of year so you may have some pumpkin seeds to eat after carving up those pumpkins. If not, pick some up at the store. They are a great source of protein. They also contain a spectrum of fiber, minerals and vitamins too.